*Vagabond Fundraiser Workout for Pediatric Cancer*
This Saturday we are opening our regularly scheduled Lifestyle/Fitness class to also serve as a Fundraiser. Current member Kate Jaspon will be running the Falmouth Road Race next week on behalf of Team BEAT NB. BEAT NB has the sole mission of raising money to help create treatment options for children with relapsed Neuroblastoma (pediatric cancer – see link below). We will be welcoming a few non-members who will be contributing a suggested $15 donation to Kate’s fundraising to join our class. Vagabond members can make a donation of their choice should they choose. If you are unable to attend the class, but would like to contribute please use the link provided: Fund Here.
*Schedule for the Weekend at Vagabond CrossFit*
1. Saturday, August 9th, 2014: 9:00 am Lifestyle/Fitness Phase Class
2. Saturday, August 9th, 2014: 10:00 am Competition Phase Class
I. Dynamic and Mobility Prep Warm-Up:
3 Minutes of Zone 1 Work
+
3-5 Minutes of the following:
Hip Mobility + Shoulder Mobility
+
4-6 Minutes of the following:
Row 100 Meters
Run 100 Meters
10 Goblet Squats @ 30×1
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
5 Rounds of the following:
5 Minute AMRAPS of the following:
Run 100 Meters
4 Goblet Squats
6 Burpees
8 Box Jumps or Step-Ups
Rest 1 minute between rounds + One Partner Works at a time. Partner 1 does Round 1, then Partner does Round 2, and continues in this fashion until the 5 minutes is over, and then rest 1 minute, and then completes 5 rounds of this circuit.
B. Fitness Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
5 Rounds of the following:
5 Minute AMRAPS of the following:
Run 100 Meters
4 Wall Balls
6 Burpees
8 Box Jumps or Step-Ups
Rest 1 minute between rounds + One Partner Works at a time. Partner 1 does Round 1, then Partner does Round 2, and continues in this fashion until the 5 minutes is over, and then rest 1 minute, and then completes 5 rounds of this circuit.
C. Competition Phase
Oly Pulls + Oly Pulls + Aerobic Moderate %
6 Rounds of the following:
5 Burpee Box Jumps
Run 200 Meters
5 KB Thrusters @ 53/35 lbs
+
Rest 8 Minutes
+
21-15-9-6-3 of the following
Calorie Row
Kipping Handstand Push Ups
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